4 intervals, alternate A1/A2

AMRAP 6
15 Thrusters @ 43/30kg
12 Chest-to-bar pull-ups
9 Power snatches @ 43/30kg
60 Double-unders

A2. AMRAP 6
BikeErg @ 110-120%FTP20

– Rest* 4:00-6:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). Note that 120%FTP might be quite close to your MAP5 (5-min max effort), keep this in mind when choosing the pace so that you can repeat it.